Copenhagen Adduction Exercise (CAE) Circle Variation
A Copenhagen adduction exercise variation that adds circular leg motion to challenge adductor strength, pelvic control, and trunk stability in a more dynamic way.
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Muscles Targeted
Adductors, obliques, glutes, quadratus lumborum, and trunk stabilizers.
Key Benefits
- Builds adductor strength in a higher-level variation
- Challenges pelvic and trunk control
- Adds dynamic movement to the Copenhagen position
- Useful for return-to-sport and groin-strength progressions
Equipment Needed
Bench, box, or sturdy elevated surface.
How to Perform Copenhagen Adduction Exercise (CAE) Circle Variation
- Set up in a Copenhagen plank position with the top leg supported.
- Lift the bottom leg into position and stabilize the trunk.
- Use the bottom leg to trace a controlled circular motion.
- Keep the hips lifted and pelvis steady throughout.
- Repeat for the prescribed reps, then switch sides.
Programming Options
- 2–4 sets of 4–8 circles per direction
- Use smaller circles first to improve control
- Can be used in advanced groin-strength and return-to-sport programs
Why This Exercise Works
The standard Copenhagen already builds strong adductor and trunk demands. Adding circles increases the control challenge and forces the athlete to manage motion without losing pelvic position.
When to Use It
Use this exercise when progressing adductor strength, groin rehab, change-of-direction preparation, or higher-level core and pelvic control work.
Frequently Asked Questions
Is this harder than a normal Copenhagen hold?
Yes. The circular motion adds more dynamic control demand than a standard static hold.
Where should I feel this exercise?
You should mainly feel it in the adductors, core, and supporting hip muscles.
Should I use big circles?
Usually no. Start with small, controlled circles and build from there.
More exercises in this collection
Explore other videos in Adductor & Groin Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.